how to build a better smoothie
You can make a better smoothie.
Smoothies are the quickest way to get in your fruits and veggies — but they can be so much more than that. With a few enhancements, you can turn a simple smoothie into a delicious and nutritious meal that keeps you satiated for hours.
Though a smoothie seems like such a simple thing, I can’t tell you how many of my clients, friends, and family members don’t know how to properly make one. Turns out, you can’t just toss whatever you have on hand into an empty blender and expect it to turn out well. You can, however, follow a simple smoothie formula to yield consistently good results. To enhance your fruity morning blend or protein-packed post-workout beverage, take these 6 tips and guidelines to heart. Then take them right to your blender.
How to Build a Balanced Smoothie
Use frozen fruit.
Frozen fruit (in place of fresh) will lend the thick and creamy texture that makes a smoothie a smoothie. It also allows you to incorporate smoothies into your diet without much planning. Head to the freezer aisle next time you’re at the grocery store and stock up on frozen mango, pineapple, peaches, cherries, strawberries, wild blueberries, and mixed berries. Açai and dragon fruit packets are also great to have on hand.
You can also freeze your own fruit. Simply wash, dry, and cut it into reasonably sized pieces before placing it in the freezer on a plate or tray. You’ll want pieces to freeze individually rather than as one large clump so give the fruit some space. Bananas can be peeled and broken in half. See the note on avocado in the healthy fat section below.
Pro tip: Pick frozen fruit over ice so you don’t water down your smoothie.
Add in greens.
Two handfuls of spinach or kale will do the trick. You can also opt for a pantry-friendly powdered green supplement like spirulina or chlorella if you don’t have fresh greens on hand. If you’re worried about the flavor, try this with your tropical fruit blends 1st. Bananas, mango, and pineapple do a great job of masking the vegetal flavor.
Pro tip: Pick up a carton of pre-washed baby spinach and toss it in the freezer when you get home from the grocery store. It’ll keep for a couple of weeks and you’ll always have it on hand.
Build a meal with protein.
Balance your blood sugar and turn your smoothie into a complete meal by adding protein and fat (below).
Pro tip: Opt for both collagen and protein powder post-workout.
Round it out with healthy fats.
Stay satiated longer by adding in some healthy fats. Some great options include:
Avocado
Nut butter (almond, peanut, cashew, walnut, etc)
Tahini
A small handful of nuts
Hemp seeds
Chia seeds
Shredded coconut, unsweetened
Pro tip: Quarter your ripe avocado, remove the pit and peel, and freeze the pieces on a plate for a few hours or overnight before transferring them to a stasher or ziplock bag. Store them in the freezer for easy access throughout the week.
Enhance it with add-ins.
A great way to incorporate flavor and variety! Some options include:
Cinnamon
Nutmeg
Cardamom
Chai spice
Turmeric and a bit of fresh cracked pepper
A pinch of salt
Pro tip: Cinnamon pairs nicely with blueberries, bananas, and dates. Cardamom and chai spice are great with bananas and dates. You can skip the spice with tropical smoothies.
Putting it all Together
Remember this formula:
Instead of relying on smoothie recipes, keep this foundational formula on hand for delicious, balanced, creamy smoothies every time.
1 to 1.5 cups of fruit
2 cups of spinach or kale
Pick one to two proteins: 1 scoop protein or 1 scoop collagen (both post-workout)
Pick one to two fats: 1 Tbsp nut butter or tahini, ¼ avocado, 1 Tbsp hemp seeds, 1 Tbsp chia seeds, 1 Tbsp shredded coconut
1 cup liquid
Delivery Format: PDF FileAre you inspired to take your health to the next level? Smoothie School will help you master creating the perfect, balanced smoothie every time. The smoothies in this guide will provide you with an ample amount of energy and nutrients to help power you through your day!
I created this comprehensive smoothie guide because I make very delicious and balanced smoothies. I teach my friends, family, and 1:1 clients how to do the same, and I wanted to put together a resource to share the information with you.
If you’re a foodie interested in improving your smoothie-making skills, then this ebook is for you. If you’re looking for an easy guide to help you incorporate more nutritious smoothies into your daily routine, then this ebook is for you. And if you’re interested in learning more about the nutritional benefits smoothies can provide, then this ebook is for you.
Smoothie School is a done-for-you recipe guide with several resources from navigating the grocery store to prepping ingredients to building balanced smoothies and much more!
INSIDE YOU’LL FIND:a step-by-step smoothie formula
the benefits and nutrient breakdown of smoothies
how to stock your pantry, fridge, and freezer
how and when to create smoothies
different equipment, alternatives, and favorite brands
smoothie prep school
15 quick and healthy smoothie recipes
a week of smoothies, and
a shopping list for Monday - Friday
Examples
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This post was written by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She is a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps users get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food.